Staness Jonekos - Eat Like a Woman: A 3-Week, 3-Step Program to Finally Drop the Pounds and Feel Better Than Ever

ALSO BY STANESS JONEKOS

The Menopause Makeover: The Ultimate Guide to
Taking Control of Your Health and Beauty During Menopause
(with Wendy Klein, M.D.)

To the trailblazers who embraced the science of sex differences and transformed the way we approach womens health.

And to my dad, who is somewhere between God and a rainbow. You never told me how to live; you just lived showing me that anything is possible. Thank you for always believing in me. I miss you every day.

CONTENTS

: Are You Eating Like a Man?

The Journey to Eat Like a Woman
The Eat Like a Woman Approach
Its Time to Eat Like a Woman

Why You Need to Eat Like a Woman

The Eat Like a WomanFormula for a Healthy Lifeand the Science Behind It

Womens Health Is a Womans Right
Does Sex Matter?
The Mind-Body-Spirit Connection
Why Most Diet Plans Fail
What Can We Do Differently?

Hormones: Your Brain-Body Connection

Hormonal Madness
The Happy Home of Hormones
The Hypothalamus: Hormone Headquarters
The Pituitary Gland: Queen of the Glands
The Pineal Gland: Sleeping Beauty
The Thyroid: Metabolism Mama
The Parathyroids: Bone Buddies
The Thymus: Immunity Warrior
The Adrenal Glands: Stress Manager
The Ovaries: A Lifelong Journey of Change
Keeping Your Endocrine System Healthy

Neurotransmitters: Emotional Chemistry

Neurotransmitters: The Spark That Connects Body and Brain
How Neurotransmitters Balance the Brain and Body
The Brain-Gut Connection
How Hormones and Neurotransmitters Interact
Finding the Right Balance

Your Digestive System: A Winding Road to Health

How Is Your Digestive System Different from a Mans?
25 Feet to Health
The Mouth
The Stomach
The Pancreas: Sugar Beware
The Small Intestine
The Large Intestine
Caring for Your Digestive System

The Secret Life of Your Fat Cells

Lets Get Real About Fat
The Amazing Fat Cell
Types of Body Fat
Types of Fat Cells
The Life of a Fat Cell
The Fats in Food
Women and Eating Disorders

Whats Your Healthy Weight?

Body Fat Development During the Life Stages
How to Calculate Your Healthy Weight
What Is Your BMI?
What Is Your Waist-to-Hip Ratio?
What Are Your Body Fat Percentage and Lean Body Mass?
Your Frame Size Relative to Weight
Are Your Meds Making You Fat?
Accepting Our Differences and Our Bodies

The Eat Like a Woman 3-Step, 3-Week Plan

Step 1: How to Eat Like a Woman

Protein Power
Complete vs. Incomplete Proteins
Protein and the Thermic Effect
Carbohydrates
Types of Carbohydrates
Carbohydrates and Blood Sugar
Fat
The Good Fats
The Bad Fats
Fabulous Fiber
Eating to Increase Your Neurotransmitter Health
Serotonin
Dopamine, Norepinephrine and Epinephrine
Gamma Aminobutyric Acid
Acetylcholine
Extra Brain Health Tips
Eating to Support Hormonal Health

Eat This or That? Food Controversies

Is Soy Protein Safe?
Is Whey a Good Protein Source?
Should Refined Sugar Be Regulated?
Wheat: Innocent Until Proven Guilty
Eat Meat or Not?
Is Milk Good for You?
Salt: Is It Really That Bad?
Caffeine, Hormones and Blood Pressure
Supplements: Too Much of a Good Thing?
Weight-Loss Medications and Supplements: Are They Safe?

Eating Strategies for a Healthy Weight

Meal Timing and Portion Sizes Matter
Meal Timing
Portion Sizes Matter
Calculate Your Calorie Cuts
How Many Calories Should You Eat per Day?
The Eat Like a Woman Food Pyramid: The Winning Formula!
How Many Grams of Each Food Group Should You Eat?
Protein
Fat
Carbohydrates
Nutrigenomics: The Link Between Genetics and Diet
Making Changes: Will or Skill?
Time for Action

Week 1: How to Eat Like a Woman for Breakfast

What If You Dont Wake Up Hungry?
Breakfast Basics
Eat Like a WomanApproved Breakfast Food Choices
Breakfast Options

Step 2: Nourish Healthy Emotions as a Woman

Stress Can Topple Healthy Choices
Women and Depression
Mood and Food
Food Cravings
Emotions and Relationships
The Power of Zs: Sleep, Lose Weight and Be Happy
The Scale: Enemy or Friend?
Spirituality and Happiness

Week 2: How to Eat Like a Woman for Lunch and Dinner

Bigger Lunch, Smaller Dinner
Fast Food
Alcohol
Squeezing in Exercise on Your Lunch Break

Step 3: SWEAT: Smart Women Exercise All the Time

How Long Should You Exercise?
Make Time to Exercise
Fuel Your Feel-Good Hormones
How Healthy Are You?
Types of Exercise and Finding an Activity for Life
See Results with Interval Training
Are You Exercising at Your Target Heart Rate?
Muscle Mass and Sex Differences
Injuries

Week 3: How to Eat Like a Woman Before and After Exercise

Setting Goals

Eat Like a Woman for Life: Recipes

Chocolate-Chip Pancakes
Chinese Pepper Steak
Tiny Tacos
Honey-Glazed Spiced Pork Tenderloin

Nancys Mean Tortilla Soup

Shake It Up Rice Salad with Grilled Lemon Chicken

Smoked Salmon and Wasabi Tea Sandwiches
Grasshopper
Curried Orange Lentil Soup
Grilled Avocado Cobb Salad with Apricot Dressing
Cat and Mos Enchilada Pie
No-Bake Dark Chocolate Ganache Tartlets

Mojo Criollo Slow-Braised Pork
Vegan Chocolate-Mint Brownies

Smashed Yukon Gold Potatoes
Phyllo Cups with Greek Yogurt, Fresh Peaches and Honey

Striped Bass Tacos with Salsa Verde and Corn Peach Salsa
Creamy Mango Cups

Avocado Toast

Saturday Lunch Waldorf Chicken Salad
Zesty Hot Nuts
Simple Sunday Super Pot Roast
Free-Form Apple-Berry Tart

Three Amigos Guacamole
Grape Salsa

Tuna and Red Bean Salad
Tea Sandwiches with Goat Cheese and Cucumber
Two Hens Laughing
Peaches in Red Wine

Apple Crisp in a Mug
Cool N Crunchy Salmon Tacos

Hello Dolly Bars

Tuscan Kale and Heirloom Spinach Salad

Steamed Blue Crabs
Grilled Corn on the Cob
Baked Beans
Pineapple Sherbet
Simple Syrup

Grilled Shrimp with Veggie Kabobs
Beccas Low-Fat Banana Bread Muffins

My Favorite Breakfasts

Baked Breakfast Frittata
Coffee Mocha Protein Shake

My Favorite Lunches

Chicken Curry Salad
Turkey Chili

My Favorite Dinners

Romantic Dinner for Two
Roasted Turkey

My Favorite Sides and Snacks

Low-Fat Hummus Dip
Endive, Watercress and Pear Salad

My Favorite Dessert

Baked Apple Pie

Healthy Proteins, Fats, Carbohydrates and Fiber

Supplements, Food Choices and Recommended Daily Allowances per Life Stage

Eat Like a Woman Master Food Chart with Food Benefits

Food Plans

Eat Like a WomanApproved Healthy Snacks and Healthy Fast Food Choices

Exercise and Calories Burned per Hour

When women demand equal care, we declare our equal capacity to contribute fully to society. When we learn about and value our bodies, we become truly powerful.

A woman who says with conviction, My health is worth fighting for, is saying, I am worth fighting for.

Bernadine Healy, M.D.

INTRODUCTION

Are You Eating Like a Man?

It all began 8 years ago when I gained 25 pounds in a short period of time as I slammed into menopause unprepared. My health and sanity were being chipped away from age-related conditions such as high blood pressure, a slowing metabolism and out-of-whack hormones. My self-esteem and youth were swept off in an avalanche of misery and confusion.